Benefits of eating whole foods

This article is authored by Dr. Shweta U. Shah. A practicing homeopath, she follows a patient-centred perspective, emphasizing the benefits of natural remedies and herbs, homeopathy and whole food nutrition.


‘Whole food’ comprises of fruits, vegetables, pulses and whole grains along with animal foods with hardly any or nominal processing.

Practically all foods that we consume undergo some degree of processing – it may be washing, chopping, freezing, drying or bottling, and it’s important to know that that’s not always a bad thing! Not all processing is a problem. We need to steer clear of refined, polished and ultra-processed food products in order to stay healthy.

5 reasons to eat whole foods

1. Whole foods are the chief ingredients to a healthier lifestyle choice. They help maintain weight, keep diseases and illnesses at bay and battle stress as well.

2. Fruits, vegetables, legumes and whole cereals provide adequate amounts of protein, carbohydrates, healthy fats, vitamins, and minerals that keep your body working exactly as it is meant to. Choose quality produce such as Tata Sampann range of pulses and dals to get this nutrition. These products are manufactured and packaged to adhere to rigorous quality-control regulations.

3. Whole foods are packed with a lot of fibre; while refined and processed foods are almost completely devoid of it. The insoluble fibre helps improve the working of the GI tract and keeps constipation and irritable bowel at bay. It keeps you feeling satiated, thus, making sure that you do not reach out for starchy and sugary foods, which consequently helps in keeping your weight in check. The soluble fibre lowers blood sugar levels and prevents oscillations in the blood sugar profile. It also helps maintain a normal cholesterol profile and circumvents cardio-vascular diseases.

4. Whole foods provide a ton of energy. On the other hand, when you consume refined food, your body has to work harder to decode what it is supposed to do with them. A diet that’s heavy in processed foods is taxing on your body and you feel exhausted and often sick.

5. Fresh whole produce is filling, nutritious, and very adaptable. It can fit any cuisine and diet.

Why should I eat whole foods instead of processed foods?

Foods are processed in order to:

  • Increase their shelf life
  • Enhance their taste and appearance
  • Raise or decrease certain nutritional components
  • Make packaging, transport and storage convenient
  • Reduce cooking time

Now, while all of this is fantastic news for the manufacturers, its seldom good news for us. Food processing reduces the nutritional value of the food and increases the chance of us wanting to consume large amounts.

Eat Breakfast

Fresh fruits, vegetables, whole grains, and legumes are in the state when they were harvested and are chockfull of vitamins, minerals, fibre, anti-oxidants and other vital nutrients. Conversely, with increased processing and refining, the food’s nutritional value significantly diminishes. What’s more, the probability of unnecessary sugar, sodium, preservatives and fat being present in the processed foods considerably increases.

Make the big, whole change!

It’s easy to make the swap! Eating more whole foods does not mean you need to eliminate all processed foods from your diet. You need to learn which foods are harmful for you and avoid them. Also, you need to substitute wisely.

The health benefits of skipping processed food and eating closer to nature are immense. Whole foods unquestionably prevent diseases and decelerate the process of ageing. Start the gradual move towards eating whole and healthy today.

  • As a replacement to a bowl of sugary breakfast cereal, have an Indian healthy breakfast such as moong dal chillas from the Tata Sampann range of ready-to-cook mixes.
  • Swap your granola bar for a fistful of unsalted nuts.
  • Keep white bread at bay; opt for wholegrain breads.
  • Ditch the aerated beverages and packaged fruit juices. Have a whole fruit instead.
  • As an alternative to the processed meats, opt for white meat such as chicken.

The health benefits of skipping processed food and eating closer to nature are immense. Whole foods unquestionably prevent diseases and decelerate the process of ageing. Start the gradual move towards eating whole and healthy today.


The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.


BenefitsDr. shwetaDr. shweta u. shahIns_benefitsPulsesWellness